Exercises for a pinched nerve in your hip

What is a pinched nerve?

Nerves transmit pain signals. This means that when there is an issue with a nerve, the symptoms can be very uncomfortable.

A common problem is when a nerve becomes pressed or pinched by nearby tendons, ligaments, or bones.

When a pinched nerve occurs, the nerve signals become aggravated, emphasized, or interrupted by pressure, irritation, or rubbing. This is known medically as radiculopathy.

In the hip, a pinched nerve can cause a:

• sharp, searing, or burning pain in the hip, thigh, or groin
• dull, achy pain in the hips and buttocks
• a tingling, “pins and needles” feeling, or numbness in the hip or down the leg
• weakness or loss of movement in the affected hip and leg

The pain or numbness may worsen when a person moves. The structure pinching the nerve further irritates and aggravates it.

Causes of a pinched nerve

A pinched nerve can occur due to a minor incident, such as sleeping in an improper position, or a significant injury, such as an accident or surgery. It can also arise from arthritis or overuse.

For example, some causes of a pinched sciatic nerve include:

• Slipped disc: The most common cause of sciatica occurs when the soft cushion between spinal bones pushes out, often with age.
• Back injury: This refers to trauma that affects the spine and surrounding structures.
• Spondylolisthesis: This is a condition where a spinal bone shifts out of position.
• Spinal stenosis: This involves a narrowing of the spinal canal, which can compress nerves.

Having increased internal pressure on a nerve, such as through prolonged sitting, childbirth, pregnancy, or obesity, can cause a pinched nerve. Having diabetes can also increase the risk of nerve injury.

Home remedies for a pinched nerve

Minor pinched nerves are usually treatable at home.

Helpful home remedies for a pinched nerve in the hip include:

• Rest: Avoiding activities that worsen the pain can reduce irritation and stress on the nerve, allowing it to heal.
• Anti-inflammatories: These can reduce swelling, which may take pressure off the nerve. Common types include ibuprofen and naproxen.
• Heat pads and cold pads: A person can alternate between the two or use the method that brings the most relief. Both heat pads and cool packs are available for purchase online.
• Gentle stretches: This can relieve pressure on muscles or tendons that may be too tight.

Exercises to do for a pinched nerve in the hip

Certain stretches can benefit a person with a pinched nerve in their hip. Stretching the following muscle areas may be helpful.

Piriformis stretches

The piriformis is a muscle in the buttock area. When it is too tight, it can aggravate a pinched nerve and worsen hip pain.

This muscle gets tight when a person spends excess time sitting down. It can also become overly tense if a person does not stretch before and after strenuous exercise, such as running.

A person can use these three exercises to stretch the piriformis:

Piriformis stretch

1. Lie down on a flat surface.
2. Clasp the knee of the affected leg with both hands.
3. Slowly pull the knee upward and toward the head.
4. Optionally, deepen the stretch by holding the ankle and pulling the foot gently toward the opposite hip.
5. Hold for 10 seconds.
6. Repeat 3 times with both legs.

Bridge

1. Lie down on a flat surface, such as a carpeted floor.
2. Place the feet flat on the ground, shoulder-width apart.
3. Bend the knees about 45 degrees.
4. Put arms straight out to the side, flat on the floor.
5. Draw in the tummy and squeeze the buttocks.
6. Slowly push up through the heels and lift the buttocks and lower back off the floor, leaving the head and shoulders on the floor.
7. Over time, the back will be completely off the floor, and the knees, hips, and shoulders will form a straight line.
8. Hold this pose for 10 to 30 seconds and slowly lower the back and buttocks down.
9. Rest for 15 seconds and repeat.

Floor slides

1. Lie on the floor, face up.
2. Bend the knees, placing the feet flat on the floor.
3. Gently draw the belly button in toward the spine, tightening the abdominal muscles.
4. Breathe slowly and gently while holding the belly in.
5. Without moving the belly or spine, slowly extend one leg out straight until it is flat on the floor.
6. Hold the leg straight for up to 15 seconds and slowly slide it back up to a bent position.
7. Repeat with the other leg.

Glutes stretches

The glutes, or gluteal muscles, develop in the buttock area and are closely linked to many causes of hip pain. Any tension in these muscles can also worsen lower back pain.

Use the following exercises to stretch the glutes:

Sit and twist

1. Sit on the floor with legs straight out in front.
2. Bend the right knee and cross the right foot over the left knee.
3. Move the right heel up close to the left buttock, keeping the right foot flat on the floor.
4. Reach the right arm behind the back and allow the fingers to touch the floor behind the back.
5. Hold for 15 to 30 seconds.
6. Slowly release and repeat on the other side.

Lying down crossover

1. Lie flat on the floor, face up, with legs out straight.
2. Lift the left leg and hip, crossing it over the right. Keep shoulders and back flat on the floor.
3. Keep stretching until a stretch is felt in the glute and hips.
4. Hold for up to 30 seconds and slowly release.
5. Repeat on the other side.

Full body stretches

Because all of the body’s muscles work together, ample flexibility in all muscle groups can help avoid pinched nerves and muscle-related pain.

A person can try these relaxing and invigorating moves to stretch various muscles in the body:

Classic bend and stretch

1. Stand up straight with feet hip-width apart.
2. Slightly bend, but do not lock the knees.
3. Breathe out and slowly bend forward at the hips.
4. Gently lower the head toward the floor and focus on keeping the upper body relaxed.
5. Grab the back of the lower legs with the hands.
6. Hold for 30 seconds while breathing deeply, and slowly rise to standing again.
7. Repeat.

The Sphinx

This yoga pose helps stretch the lower back and strengthens the abdominals, both of which link to the hips.

1. Lie face down on the floor with legs straight.
2. Tuck the elbows in under the shoulders and put the forearms flat on the floor.
3. Lift the chest off the floor and press hips and thighs downward into the floor.
4. Keep lifting the chest until feeling a stretch in the lower back.
5. Focus on relaxing the shoulders and stretching the spine.
6. Go only far enough to feel a stretch and stop if it is painful.

As with any stretch, some are more favorable for certain body types and fitness levels. The best way to adopt a full stretching program is with the help of a certified personal trainer, sports medicine physician, or physical therapist.

When to consult a doctor about a pinched nerve

Anyone who experiences hip pain that lasts more than a few days and does not get better with rest and over-the-counter pain medicines needs to consult a doctor.

Without treatment, severely pinched nerves can lead to scarring in the affected area or permanent nerve damage. Doctors also need to rule out other medical causes of the pain.

In more severe cases, a doctor may recommend specific treatments for a pinched nerve. They include:

• physical therapy
• steroid injections directly at the site of the pinched nerve
• oral steroid medicines

Outlook for a pinched nerve

A pinched nerve in the hip is rarely serious, but the painful symptoms can interfere with daily life.

Home remedies and exercises can usually solve the issue, but it is best to speak with a doctor if symptoms persist beyond a few days.

Summary

A pinched nerve in the hip can result from injury, improper posture, or prolonged sitting. Exercises that stretch the piriformis muscle, glutes, and other muscles in the lower back and hips can help relieve a pinched nerve.